No WOD, Just accessory

Competition Class

Strength

Skills&Drills

10min EMOM
odds: 3, 3, 2, 1, 1 Power Clean
evens: 5 Strict Pull-ups + 5 Beat Swings

12min AMRAP
Run 400m
20 Hang Power Clean & Jerks 135/95
20 Pull-ups

UPPER STRENGTH

5 sets
5 1/2 Kneeling DB Press
5 C2B Strict Pull-ups
then 2 rounds of: 30 Shoulder taps, wall facing, rest as needed bw

8 Supersets
8 Perfect Push ups (2/2/2/2)
superset w/ 5 tempo ring rows (2/2/2/2) rest 90s

CONDITIONING

25min clock:
Run 200m + 15 Bar Facing Burpees AFAP**
Rest 1min walking
**run & burpees @ all out pace